short term target: Achieve 68kg end of June
Long term goal: to build muscle and be fit and healthy


-Reduced intake of Cab
-Drink green tea
-Workout at least 3 times per week
-Monitor daily food and make sure protein is higher than cab
-take whey protein pre and post workout for recovery
-at least 2 fruit and 2 vege per day
-at least 8 hours of sleep for recovery
-no fast food, no biscuit and less sugar
-Keep a workout and food journal for self tracking

Change log:

modify short term target from 70kg to 68kg

Weight Change log:
90kg (mid of 2010)
84kg (end of 2010)
75kg (18 march 2011)
83kg (September 2012)
78.5kg ( 14 December 2012)

This post has been edited by f.e.a.r: Dec 14 2012, 08:53 AM

Keep up the spirit there...
Btw..should add more compound exercises there...
Do have a look on Stronglifts 5x5 or Rippetoe's

22 Oct 2010
========

Weight : 82.4kg

Cycling 10 Mins

Lat pulls - 7kg x 8 reps x 3set
Wide-Grip Pulldown Behind The Neck - 6kg x 8 reps x 3set
Upright cable rows - 10-12 Reps
Lateral dumbbell deltoid raises - 12-15 Reps
Standing EZ-bar bicep curls - 7.5kg x 8 x 1 5kg x 8 x 2
Seated dumbbell hammer curls - 7.5kg x 8 x 3
Dumbbell presses on incline bench - 7.5kg x 12 7.5kg x 10 7.5kg x 8
Standing barbell military presses - 10-12 Reps
Seated Triceps Press - 3.5kg x 8 x 3
Tricep rope pushdowns - 4kg x 12 4kg x 10 4kg x 10
Air Bike 12 x 3

Cycling 15 min

---

Added on October 26, 2010, 11:58 am25 Oct 2010 (Monday)
==============
82.2kg

10 min Cycling

Dumbbell presses on flat bench - 7.5kgx12 7.5kgx8 7.5kgx8
Lat pulls - 7kgx8 7kgx8 6kgx8
Seated dumbbell bicep curls - 7.5kgx 8x 3
Tricep rope pushdowns - 4kg x 12 4kg x 10 4kg x 10
Air Bike 12 x 3
Lateral dumbbell deltoid raises 5kg x 8 x 3
Standing barbell military presses 5kgx8 5kgx8

15 min walking

post workout: 2 glass of Milk

I have a quetsion hope someone can clarify it to me.

lets say i cant finsish 1 set with 8 reps, if i only can lift 4 reps then continue the other 4 reps after a short rest ( 10 sec ). Can i consider it as a complete set, is it still effective?

---

Added on October 26, 2010, 12:08 pmHi elven, i try to add the Latpull, Dumbbell presses on flat bench and Dumbbell Lunges in the workout plan.
As i saw in bodybuilding.com, three of this are compound workout.

I have take a look on the stronglifts 5x5 but i think it is not suit to me because i am doing my workout in my company small gym room. I dont have the tools that i can do the dead lift, how sad. Besides, because there is no one can guide me for the deadlift, i am not really dare to try on that to avoid any injury. For squat, what i can do is doing the squad by holding two dumpbell in this way:

Dumbbell Squat

http://www.bodybuilding.com/exercises/deta.../dumbbell-squat

I havent really fix my workout plan, currently still trying to fix a workout plan that i feel effective on me.
This section has so many info and resource that i can refer, hopefully i can figure out an workout program that fit me the best.

---

Added on October 27, 2010, 10:47 am26 Oct 2010
========
82.1kg

Breakfast
------------
Tuna Sandwitch
2 half boiled egg
1 glass soya bean
1 banana

Lunch
-------
Chicken + 1/2 bowl rice

Dinner
--------
2 Kiwi fruits and 1 big glass of milk


Exercise:
-----------
Cardio 40 Min





This post has been edited by f.e.a.r: Oct 27 2010, 10:47 AM

27/10/2010 (wed) -81.4kg

Wednesday
=======
Leg extension machine - 6kgx12x3
Dumbbell Lunges - 3.5kg x 12 + without dumbell 12x 2 set
Lying Leg Curls 5kgx 12x 3
Dumbbell presses on flat bench - 7.5kgx10 7.5kgx10 7.5kgx10
Lat Pull 7kgx 8 6kgx8 6kgx8
Cardio 20 min

Pre workout(6pm): 1 glass of milk
Post workout(8.30pm): 1 glass of milk

Breakfast(10am): 1 banana+ 2 eggs + tuna sanwitches+1 coffee
Lunch(1Pm): Mix rice= Fish,potato and vege, just finished 1/3 of rice.
Dinner: Grapes + Kiwi fruit

+ Also drink a lot of water and 2 glass of green tea

---

Added on October 29, 2010, 10:53 am28 Oct 2010 (Thursday)
=================
82kg


Cardio Day

15 Min Cycling
20 Min Running



This post has been edited by f.e.a.r: Oct 29 2010, 10:53 AM

31 Oct 2010 (Sunday)
=========

Weight: 80kg

Breakfast: 3eggs + coffee + 1 PAU
Lunch: 1 glass of full cream milk + banana
post-workout: 1 glass of milk
Dinner: Mix rice, 2/3 rice +fish+egg+vege
9pm: 1 palm of grape


10 min running

Dumbbell presses on flat bench - 7.5kgx12x2 7.5kgx10
Tricep V-bar pushdowns - 3kgx12 3kgx10
Lat pulls - 8kgx4 7kgx12 7kgx12
Standing barbell military presses - 5kgx8x3
Air Bike 12 x 3
Lateral dumbbell deltoid raises - 5kgx8 3.5kgx12 3.5kgx12

15 min walking

1 Nov 2010
=======

80.5kg

Leg extension machine - 7kg x 10 x 3
Dumbbell Lunges - 3.5kgx12 + without dumbell x12x2
Lying Leg Curls 6kgx8x2 5kgx8
Standing Dumbbell Calf Raise -5kgx12+ 7.5kgx12x2
Upright cable rows 4kgx12x3
Seated Triceps Press 5kgx8x3
Air Bike 15x3

20 min of cycling
15 min walking

Breakfast: Omlette + 2 mini sausages + 1 slice french toast
Lunch: 2 vege + chicken+ 1/3 bowl of rice
Pre-workout: 1 glass of milk
Dinner: 1 glass of milk

This post has been edited by f.e.a.r: Nov 2 2010, 12:14 PM

2 Nov 2010
========

80.4kg

HIIT 20 Min
Cycling 10 min

Air Bike 12x3

Breakfast: 1 Pau, 2 Eggs and 1 coffee
Lunch: Chicken, Cabbage + 1/3 bowl of rice

Drink >500ml of water + 2 glass of green tea during office hour

Preworkout: 1 glass of milk
Dinner: 1 glass of milk + grape

---

Added on November 9, 2010, 10:30 am

This post has been edited by f.e.a.r: Nov 9 2010, 10:32 AM

4 Nov 2010 (Thursday)
------------------------
81kg
Cardio: HIIT 20 Min


8 Nov 2010 ( Monday)
--------------------------
80.6kg

Cardio: 20 min
Dumbbell presses on flat bench - 10kgx12 10kgx10 10kgx6
Incline Bench Press 7kgx12 7kgx8 7kgx8
Lat pulls - 8kg x 12 8kgx8 8kgx5
Seated Triceps Press - 7.5kg x 8 x 2
Standing barbell military presses - 5kgx8x2 3.5kgx12
Front Dumbbell Raise - 2kgx12x3
Lateral dumbbell deltoid raises - 3.5kgx12x3
Air Bike 12x2
Cardio: 10min

Breakfast: Banana+Tuna/egg sandwitch
Lunch: Fry Kuay Tiow
Dinner: 1 big glass of milk

Pre and post workout: 1 scoop of Whey Protein shake

This post has been edited by f.e.a.r: Nov 10 2010, 11:26 AM

9 Nov 2010
-------------
weight: 80.5kg

Cycling: 25 min
Bycep Curl: 5kgx10x3

Breakfast: Banana+green tea+tuna sandwitch
Lunch: fish+vege+fried egg+ 1/3 bowl of rice
Dinner: 1 glass of milk+ plum fruit

Drink 2 glass of Green tea and lots of water during office hour
Pre and post workout: 1/2 scoop of whey protein shake



This post has been edited by f.e.a.r: Nov 10 2010, 11:16 AM

keep it on man...

10 Nov 2010
--------------
weight: 80.3kg

Cycling: Ressistance 5 Speed >30 for 15 min

Leg extension machine - 7kgx12x3
Dumbbell Lunges - 3.5kgx12 + without dumbellx12x2
Lying Leg Curls 5kgx10x2 5kgx10
Standing Dumbbell Calf Raise - 7.5kgx15x3
Air Bike 12x3
Upright cable rows - 6kgx12x3
Crunches 12x2

Breakfast: 2 half boiled egg+ sandwitch tuna+dragon fruit+1 coffeee
Lunch: Brocolli+chicken+egg+1/3 bowl of rice + papaya
Dinner: 1 glass of milk

Pre and post workout: 1 scoop of whey protein shake

This post has been edited by f.e.a.r: Nov 11 2010, 10:59 AM

11/11/2010
==========
weight:80.5kg

Lat pulls - 8kgx8 7kgx8x2
Seated Cable Rows 6kgx8x3

Standing barbell military presses - 5kgx8 3.5kgx12x2 
Front Dumbbell Raise - 3.5kgx12x3
Lateral dumbbell deltoid raises - 5kgx8 3.5kgx12x2

Dumbbell presses on flat bench - 10kgx8x3
Bent-Arm Dumbbell Pullover - 7.5kgx8x3
Dumbbell presses on incline bench - 7.5kgx8x3

Seated Triceps Press - 7.5kgx8x2
Tricep rope pushdowns - 3kgx5x2

18 Nov 2010
=========
Weight:80.3kg

Dumbbell presses on flat bench 10kgx10x3
Bent-Arm Dumbbell Pullover 7.5kgx10x3
Lat pulls 8kgx10 7kgx10x2
Butterfly 5kgx10x3
Standing barbell military presses 5kgx12x2 3.5kgx12
Front Dumbbell Raise 2kgx12x3
Lateral dumbbell deltoid raises 3.5kgx12x3

Cardio:30min

Breakfast: Tuna+egg sandwitch, 2 eggs, 1 coffee and dragon fruit
Lunch: chicken rice + 1/2 bowl of rice+ coffee + 1 cap of fishoil
2 Glass of green tea
Pre workout: 1 scoop whey protein + 1 cap of fishoil
Post workout: 1 scoop whey protein
Before sleep: 1 glass of milk

---

Added on November 23, 2010, 2:05 pm22 Nov 2010 (Chest, Shoulder, Bicep and Lat)
=========
Weight: 81.2kg

Dumbbell presses on flat bench 10kgx12x3
Bent-Arm Dumbbell Pullover 7.5kgx15x3
Dumbbell Flyes 5kgx12x3

Lat Pull 8kgx12 7kgx10 7kgx8

Standing barbell military presses 5kg x12x2 3.5kgx12
Front Dumbbell Raise 3.5kg x12 x3
Lateral dumbbell deltoid raises 5kgx8 3.5kgx12x3

Alternate Hammer Curl 5kgx12 5kgx5x4

Breakfast:McMuffin with Egg + 1 tea+ hashbrown
Lunch: VegeBall,Chicken,Egg+1/3 bowl of rice

PreWorkout: 1 scoop whey protein
PostWorkout: 1sccop whey protein

Dinner: 1 Kiwi Fruit + 1 glass of skim milk


This post has been edited by f.e.a.r: Nov 23 2010, 02:05 PM

23 nov 2010 (Cardio + bicep)
=================
Weight: 79.6kg

30 min eliceptor
10 min cycling
Alternate Hammer Curl 5kgx12x1 5kgx5x4
Pre-workout: 1 scoop whey protein

24 Nov 2010 (hamstring, calve,Quadriceps,Abs,Glute)
==============
Weight: 79.6kg

Butt Lift (Bridge) 15 x 2 slowly
Leg extension machine 7kgx12x3
Dumbbell Lunges 3.5kgx12x3
Lying Leg Curls 5kgx12 5kgx8 5kgx8
Standing Dumbbell Calf Raise 7.5kgx12x3
Air Bike 12x2

Preworkout: 1 scoop whey protein
Post workout: 1 scoop whey protein

26 Nov 2010 (Chest, Shoulder, Lat)
=========================
Weight:79.2kg

Lat pulls - 8kgx12x1 7kgx12x2
Lat Pulls behind neck 6kgx12x3
Seated cable rows 5kgx12x3

Lateral dumbbell deltoid raises 5kgx5x2 3.5kgx12x2
Standing barbell military presses 5kgx12 5kgx5x3
Front Dumbbell Raise 2kgx12x3

Dumbbell presses on flat bench 12.5kgx8 12.5kgx7 12.5kgx5
Dumbbell Flyes 5kgx12x3
Bent-Arm Dumbbell Pullover 7.5kgx12x3

Jogging Res 8 5 min
Cycling Res 5 10 min

Supplements:
Lipo 6 black fat burning 2 cap 30 min before breakfast
Lipo 6 black fat burning 2 cap 30 min before lunch
Multivitamin 1 cap
Fish oil -omega 3 1 cap
Antioxidant 1 cap
Whey protein -1 scoop Pre workout
Whey protein - 1 scoop post workout


Breakfast: eggs, banana + egg sandwitch
Lunch: fish, eggs, cabbage+1/3 bowl of rice+ 1/3 guava
Dinner: 1 glass of milk , 6 spoon milk powder

feel great during bench press!added 2.5 kg to each dumbell today, will start to lift 12.5kg dumbell for bench press start from today
Start to see some progress on shoulder and chest, but the big tummy still there.

27 nov 2010 (cardio+abs)
=========
weight: 78.8kg

warm up :
strentch
squat 20x1 12x2

air bike 20x1 12x2
Seated Flat Bench Leg Pull-In 10x3

cardio:
jog res8-10 10min
elipceptor res10 15 min

supplement:
lipo 6 black 3 caps 30 min before breakfast and lunch
multi vit 1 cap
fish oil omega3 1 cap
grape seed extract 1 cap
post workout -1 scoop of whey protein

breakfast: 2 char xiu pau, 2eggs, coffee
lunch: milo, 2 pack biscuit
dinner: strawberry, 1 glass of milk

28 Nov 2010 (Cardio)
=========
Weight: 78.8kg

Cycling res5 :20 min
Walking:15 min

breakfast: Fish, Brocolli,egg 1/2 rice
Lunch: Fish, Japanese Tofu, egg
Dinner: Fruit juice (2 orange+2 lemon), 1 persimmon and 1 plum

Supplement:
lipo 6 black 3 cap before breakfast and lunch
Fish oil 1 cap
Grape seed extract 1 cap
Post workout: 1 scoop of whey protein

29 Nov 2010 (Monday-Bicep tricep, abs)
============
Squats 12x3
Barbell Curls - 4 sets - 12x7.5kg, 10x5kg, 8x5kg, 6x5kg
Concentrated Dumbbell Curls - 3 sets - 10x5kg, 8x5kg, 8x5kg
Hammer Curls - 2 sets - 10x5kg, 8x5kg

Tricep V-bar pushdowns 3 sets - 12x4kg, 8x4kg, 6x3kg
Seated Triceps Press 2 sets - 12x10kg, 10x10kg
Cross Body Crunch 4x20
Seated Flat Bench Leg Pull-In 3x12


30 Nov 2010 (Tuesday: cardio)
=========
Running Res 10 -10Min
Cyclin 15 Min


1 Dec 2010 (Wed:Shoulder,Legs)
========
Squat - 2 Set without weight
Military Presses - 5 sets - 12x5kg 10x5kg 8x5kg 5x5kg 12x3.5kg
Front Dumbbell Raise 4 sets - 20x2 kg x 3
Lateral dumbbell deltoid raises 4 sets - 8x5kgx2 12x3.5kgx3

Leg extension 4 sets - 7kgx12x2 7kgx10x1
Dumbbell Lunges 3.5kgx12x2
Lying Leg Curls 3 sets - 5kgx12 5kgx8 5kgx6
Standing Dumbbell Calf Raise 5 sets - 20kgx20 20kgx15x2


2 Dec 2010 (Thursday:Cardio)
========
weight: still 78.8kg , haizzzzz

Cycling 30 min Low heart rate, below 126
Running Res 8 15 min

Food and Supplement same as previous week.


This post has been edited by f.e.a.r: Dec 3 2010, 11:00 AM

5 Dec 2010 (sunday) Chest, Back
========================
Weight: 78.8kg

Dumbbell presses on flat bench 12.5kgx8 12.5kgx6 12.5kgx5
Bent-Arm Dumbbell Pullover 3x12x10kg
Dumbbell Flyes 7.5kgx8 2x5kgx12
Lat pulls 10kgx8 9kgx5 8kgx5x3
Lat Pull Behind Neck 8kgx5x5
Upright cable rows 5kgx12x3
Dumbell Shrugs 20kgx12x3


Low intensity cardio(below Heart rate 126): cycling 30 min


6 Dec 2010(Monday) Bicep, Tricep, Abs
============================
Weight 78.4kg

Barbell Curls - 7.5kgx8 7.5kgx5x2
Concentrated Dumbbell Curls - 7.5kgx5x5
Hammer Curls - 2 sets - 5kgx5x5
Tricep V-bar pushdowns 3kgx12x2
Seated Triceps Press 2 sets - 10kgx8x2
Cross Body Crunch 1x20 3x10
Seated Flat Bench Leg Pull-In 3x12

Low intensity cardio(below Heart rate 126): cycling 30 min



7 Dec 2010 (tuesday) HIT cardio day
==========================
Weight: 77.8kg

Running - 10 min
Cycling - 10 min
Eliceptor - 10 min

Cross body crunch 20x1 10x2

hey show me your pic progress. we wanna see some ripped muscles here. you can do it!

cmon upload ur pic..wanna see progress

arhh its been a long time to come back here again...

Current Weight: 74.8kg

Things still carry on, three work out per day and the goal has set to 68kg. i Still have 7kg to lose...will upload my pic very soon

For food still less cab (white rice, white bread etc) and more vege and fruits

The not mucle observed anyway, sad. Need to work harder and harder!

---

Added on March 18, 2011, 2:58 pmuploaded in the 1st post



This post has been edited by f.e.a.r: Mar 24 2011, 01:22 PM

24 March 2011 (Wednesday) Chest, Back
========================
Weight: 74.9kg

Cardio:
20 min running on speed 9, distance ~2.4km


Dumbbell presses on flat bench
5kgx12 (warm up)
12.5kgx12
12.5kgx12
12.5kgx10

Bent-Arm Dumbbell Pullover
12.5kgx12
12.5kgx12
12.5kgx15

Incline Dumbbell presses
5kgx12 (warm up)
10kgx12
10kgx8
10kgx5

Close grip Front Lat pulls
10kgx8
9kgx8
8kgx5

Dumbell Shrugs
12.5kgx15
12.5kgx15
12.5kgx15

Supplement:
1 tab Blacksmore multivit and mineral
2 tab Blacksmore Fishoil
2 tab VitalHealth Grapeseed extract
1 Tab Blacksmore Vit E

Breakfast
1 orange (9am)
1 dragon fruit (1030am)

Lunch (3pm)
2 bowls of fried rice with luncheon

Prework out (5pm)
1 glass of HL milk
Fruit salad
1 scoop whey protein (6pm)


Post workout
2 scoop of whey protein(830pm)
2 spoon of Milo
1 tablespoon of Glutamine
1 banana

Sleep at 12am

28 March 2011
-------------

Current Weight: 74.9kg

Workout
----------
HIIT 30min, 4km
(running on 12 speed for 2 min, rest 3 min by walking)x 5 cycle

Dumbbell presses on flat bench
5kgx12
12.5kgx12
12.5kgx12
12.5kgx8

Bent-Arm Dumbbell Pullover
5kgx12
12.5kgx15
12.5kgx15
12.5kgx14

Dumbell Fly
5kgx12
7.5kgx8
10kgx6
10kgx5

Close Grip Lat pull
10kgx7
5kgx12
9kgx5
8kgx7
8kgx3

Lat pull behind neck
5kgx15
7kgx5
6kgx12
6kgx12

Dumbell Shrug
17.5kgx15
17.5kgx15
17.5kgx13

Diet
-----
Breakfast:
orange
2 slices gardenia whole grain bread
2 teaspoon peanut butter
lotz of water

Lunch:
Long bean
Fried egg
steam fish
1/4 bowl of white rice

2 begs of BOH green tea + 3x600ml of water

Prework out:
1 scoop whey protein
1 banana

Post work out:
2 scoop whey protein
1 scoop Glutamine
1 banana

before bed:
1 slice of whole grain bread
1 teaspoon of peanut butter

Supplement
--------------
2 tb Grape seed extract
2 tb fish oil
1 multivit and mineral
1 vit E

This post has been edited by f.e.a.r: Mar 29 2011, 11:00 AM

29 March 2011(cardio day)
-------------

Weight:74.1kg

Workout:
~30 min HIIT, 4.4km
(2 min running in speed 12, 3 min rest walking)x5 cycle
1 min running in speed 14 and 2 min walking rest


Diet
-----
Breakfast:
orange
2 slices gardenia whole grain bread
2 teaspoon peanut butter
lotz of water

Lunch:
2 slices gardenia whole grain bread
1/4 tomato 1 fried egg + some mayo
few slices of letuce
1 ice mocha

Prework out:
1 scoop whey protein
2 slices gardenia whole grain bread
1/4 tomato
tuna
few slices of letuce


Post work out:
1 scoop whey protein
1 scoop Glutamine
1 banana

9pm: 1/3 cup of Ice mocha with cream -__-'''

Supplement
--------------
2 tb Grape seed extract
2 tb fish oil
1 multivit and mineral
1 vit E

how come i dun see ur pic in 1st post?

30 March 2011 (Wed:Shoulder,Legs)
========
Weight: 74.1kg

~20 min HIIT, 3.2km
(2 min running in speed 12, 3 min rest walking)x4 cycle


Military Dumbell Presses
5kg x15
5kg x 8
10kg x 7
10kg x 4
7.5kg x 6 x 2
7.5kg x 4

Front Dumbbell Raise
5kg x 10 x 3

Lateral dumbbell deltoid raises 4 sets
5kg x 15 x 3
7.5kg x 8

Leg extension
7kgx15
7kgx12x2

Lying Leg Curls 3 sets
6kgx10
6kgx8
6kgx6

Diet
-----
Breakfast:
orange
2 slices gardenia whole grain bread
2 teaspoon peanut butter
lotz of water

Lunch
-----
1 slice of pineapple
Mix rice ( 1/4 bowl of rice +chicken+cabbage+fish)

Pre workout
---------
1 Banana
1 scoop whey protein

Post workout
------------
2 slice of whole grain bread
tuna
2 slice of tomato
fried egg
5g glutamine
2 scoop whey protein
+ a lot of water

1/2 cup of McD Mocha without cream around 10pm

Supplement
--------------
2 tb Grape seed extract
2 tb fish oil
1 multivit and mineral
1 vit E

This post has been edited by f.e.a.r: Mar 31 2011, 12:44 PM

1 Aprl 2011(Friday) Bicep, Tricep, Abs
============================
Weight 74.1kg

HIIT 4 cycle last cycle 1 min 30 sec
2.8 km 25 min

Barbell Curls
5kgx12
7.5kgx5x2
10kgx6 10kgx3


Hammer Curls
5kgx12x2
7.5kgx6
7.5kgx5
7.5kgx4


Seated Triceps Press
10 kgx10x2
10kgx7

Bench Dip
1st set 20
2nd set 12
3rd set 10

Core Bridge 2Min 1min 1min

Crunch 20x3

Seated Flat Bench Leg Pull-In
20x2
15

Supplement
--------------
2 tb Grape seed extract
2 tb fish oil
1 multivit and mineral
1 vit E

5 April 2011
-------------

Weight: 73.5kg

Dumbbell presses on flat bench
5kgx12
12.5kgx12
12.5kgx12
12.5kgx10

Bent-Arm Dumbbell Pullover
5kgx12
12.5kgx15
12.5kgx15
12.5kgx12

Dumbell Fly
5kgx12
10kgx8
10kgx8
10kgx3

Incline Bench Press
5kgx12
10kgx8
10kgx5
10kgx3

Close Grip Lat pull
10kgx8
8kgx8
8kgx4
8kgx4

Lat pull behind neck
6kgx12
6kgx10
6kgx8

Dumbell Shrug
5kgx14
17.5kgx15
17.5kgx8
12.5kgx15
12.5kgx15


Prework out:
1 scoop whey protein
1 banana

Post work out:
2 scoop whey protein
1 scoop Glutamine

Meat ball noodle


This post has been edited by f.e.a.r: Dec 14 2012, 08:46 AM

stop going gym for minimum 4 months due to long working hour. Decided to hit gym again, signed up FF and start to workout, swim and cardio.
lost a few kg in the first two weeks easily, i suspect that is water lost in my body.


Maximum weight hit 82kg in September 2012
current weight: 78.5 kg
height: 171cm

New Goal: Lose 0.5kg per week and reduced to 72 kg before end of January 2013.
LOST 6kg in 2 months!

13 Dec 2012 5pm, weight 78.5kg
=======================
25 min HIIT
5 Min warm up, jog at moderate speed
Run at 80-85% heart beat speed for 1 min and rest for 2 min (5 cycle)
Stretch for 10 min
5 min cool down

Food:
6am 350ml reduced sugar soya milk
830am beehoon+cabbage + 1 cup of coffee
10am 1/2 cup milk + 1/2 cup milo (2 table spoon)
12pm curry chicken + 2 vege + 1/3 bowl of rice
430pm 1 cup of milo (2 table spoon)
7pm 500ml reduced sugar soya milk
8pm 1 green apple +1 palm of almonds
10pm 1 scoop of casein protein

supplement:
4 tb fish oil (total 1200mg omega3)
2 vitamin C (total 2g)
1 Vit B
2 BCAA cap
1 Multi Vit/Mineral

Observation:
not much change in the weight, but able to fit into shirts and pants which i cant wear after gained fat.
Gained more stamina while running. Feel sore on traps
Saw some tone on shoulder which is the weakest part of my body

This post has been edited by f.e.a.r: Dec 14 2012, 09:14 AM

16 Dec 2012 5.30pm
=======================
Workout:
20 Min p90x Kenpo X

Traveling on train from 9am - 4pm...so bought a HL milk as food on train

Food:
830am McD Mcdouble breakfast + coffee without hashbrown
10am 250ml HL milk
12pm 500ml HL milk
3pm 250ml HL milk
4.45pm 1 palm of almond
7pm 1 apple 1/2 piece of pineapple
8pm 1 packet of Maggie + 2 eggs

supplement:
4 tb fish oil (total 1200mg omega3)
2 vitamin C (total 2g)
1 Vit B
1 Multi Vit/Mineral

Observation/thoughts:
a. Bad diet plan, not a balance lunch
b. Stopped the p90x halfway, too tired after a long time travel. I should carry on to do it



17 Dec 2012, 5pm -6.30pm, weight: 78.5kg
=======================
Workout
warm up: stretch and star jump for 5 minute warm up
Full body circuit:

Shoulder: military press Barbell 10kgx15rep
Abs: Seated leg raise x 20
Shoulder: military press Barbell 12.5kg x 12rep
Abs: leg raise x 20
Shoulder: military press Barbell 12.5kg x 12rep
Abs: leg raise x 20

Lats: Assisted pull up 20kg 1rep--drop set
Lats: Assisted pull up 25kg x 2 rep--drop set
hamstring and leg: free weight squat 15
Lats: Assisted pull up 30kg x 2 rep--drop set
Lats: Assisted pull up 40kg x 6rep--drop set
hamstring and leg: free weight squat 15
Lats: Assisted pull up 45kg x 5rep--drop set
hamstring and leg: free weight squat 15
Lats: Assisted pull up 45kg x 5rep--drop set

Chest: Incline bench press 10kg 15 reps warm up, rest 30sec
Chest: Incline bench press 20kg 12 reps, rest 30sec
Chest: Incline bench press 20kg 10 reps

Lat: Cable row 35kg 8 reps
Tricep and Chest: Dip 12
Lat: Cable row 35kg 8 reps
Tricep and Chest: Dip 12
Lat: Cable row 30kg 12 reps
Tricep and Chest: Dip 6--failure

Shoulder: Side lateral raise 6kg x15
Tricep : standing cable tricep extension 10kg x 20
Shoulder: Side lateral raise 8kg x15
Tricep : standing cable tricep extension 15kg x 12
Shoulder: Side lateral raise 8kg x15
Tricep : standing cable tricep extension 15kg x 10-drop set

Food:
10am 350ml soya milk + almonds (15g protein)
1pm 5 spoon of oats + 2 eggs (12g protein)
1pm Tuna 1/2 can (11g protein)
1 pre workout whey (23g protein)
1 post workout whey (23g protein)
fish fillet rice + 1 fried egg and seafood tomyam (20g protein)
1 small piece of dark choc

supplement:
4 tb fish oil (total 1200mg omega3)
2 vitamin C (total 2g)
1 Vit B
4 BCAA cap
1 Multi Vit/Mineral

Observation/thoughts:
a. feel some soreness and tension at my tricep and traps.
b. skipped the casein protein before bed to avoid over consumption of protein (hmmm, i need consume at least 173g of protein - 1g per lbs of body weight)
-in this case i calculated wrongly, i should not skipped the casein protein because i only eat around 104g of protein on 17 December.
-i should increase the consumption of protein.
c. feel good generally after the workout, but hamstring are very sore..maybe is not recover yet.
d. feel the Lats are tight during stretching

This post has been edited by f.e.a.r: Dec 18 2012, 02:01 PM

18 dec 2012, Weight: 79.5kg
======================


Cardio
=========
25 min HIIT + 5 min moderate speed running (total 30 mins)
5 Min warm up, jog at moderate speed
Run at 80-85% heart beat speed for 90sec min and rest for 2 min (6 cycles)
5 min cool down

Food
=====
630am fried rice + egg (5g protein)
730am soya milk 500ml (20g protein)
10am 1 cup of green tea
11am milo 250ml (5g protein)
12am Tofu+lady fingers+brownrice+beancurd-tofu skin (15g protein)
3.30pm Whey protein + 2bcaa (25g)
5.30pm whey protein + 2 bcaa (25g)
7pm 4 spoons of oat + 1 onion + 1/2 can of tuna (15g)
10pm one scoop of casein protein (25g)

total protein=135g

supplement:
============
4 tb fish oil (total 1200mg omega3)
2 vitamin C (total 2g)
1 Vit B
1 Multi Vit/Mineral


Observation/thoughts:
1.feel tired before gym and sweat a lot after the intense cardio session.
2. look at the mirror, still see that the tummy very big. I am wondering why the progress to lose fat is so slow
3. checked the weight, showing 79.5kg. Is that because i consumed too much of cab after 7pm? time to review the log and probably cut down the carb intake is the
only way make my lose fat progress move further.

19 dec 2012 79.3kg
===============

workout
=======
Lat pull-25kgx20 warm up
side bend 20reps
Lat pull -30kgx20
side bend 20 reps with slower motion
Lat pull -35kgx20
Side bend 20 reps with slower motion

chest version dip 25kg assisted x 12
decline cross body crunches 12-->to failure (feel very sore at abs)
chest version dip 25kg assisted x 12
leg raises 20-->start to feel sore around 18 reps, paused at finished
chest version dip 20kg assisted x 8
leg raises 20-->start to feel sore around 8 reps, paused few times at finished

Lat- Elevated Cable Rows - 20kg x20 reps rest 30 sec
Lat- Elevated Cable Rows - 20kg x20 reps rest 30 sec
Lat- Elevated Cable Rows - 25kg x12 reps


Food
=====
630am fried rice + egg (5g protein)
645am soya milk 400ml (15g protein)
800am one cup of reduced sugar coffee
1pm brown rice + bean curd + tofu + long bean (10g)
3.30pm honeydew+papaya+orange 1/3 cup
4.30pm apple+ watermelon 1/3 cup
445pm 1 scoop whey protein (23g)
6pm 1 scoop whey prtein + apple 1/3 cup (23g)
7pm 1/2 bowl of chicken/carrot/mushroom soup and 1/2 chicken vege wrap (10g)
10pm 1 scoop casein (25g)

total protein: 111g protein


supplements:
============
4 tb fish oil (total 1200mg omega3)
2 vitamin C (total 2g)
1 Vit B
1 Multi Vit/Mineral

Sleep
====
10.30pm-530am


Observation/thoughts:
-Headache, maybe not sleep well last night.
-told the trainer and he adviced not to do circuit training and he also advice me not to do HIIT too extremely as my body need to rest and recover.
He suggest me to do slow-moderate intensity but longer duration cardio (40-50minute)
-told him my weight increase then we checked the weight by using the FF weight scale
-Overall body weight increase 1kg, fat mass lower to 24% from 25.3% and muscle mass increased 1.8%